Monthly Archives: February 2013

Whew. I am struggling for time this week. Quick smash today between classes. Ended up with some surface injuries. Coupled yesterday’s strength component and today’s WOD from PCF. Short and sweet WOD, just like this post.

Strength:

Jerk 2-2-2-2: 85-85-85-85-85. Someone had hidden all the 2.5 plates and I didn’t want to try straight for 95. These felt solid though, so I did an extra set. Haven’t hit a Wednesday in a while, so I wasn’t sure where I stood. I know I’m much stronger than the last time we did sets of 2 jerks, I just didn’t want to push it and fall off the oly platform. Ha! The knurling in the center of the bar torrree upppp my right collar bone, the one that sticks out from the AC joint injury forever ago. I like that, because that means I was keeping the bar way up on my shoulders where it’s supposed to be. Injury #1.

WOD for Time: 7:03

5 Rounds of:

10 Russian Kettlebell Swings: 53lbs50lb dumbbell. No KBs in gym. What it lacked in 3lbs it made up for in awkward hand positioning/wrist wrecking. I’m calling that Level II, in spite of the 3lb loss. Ended up with huge bruises on my wrists from this. Ow. The stupid dumbbells at the gym have unnecessarily huge weighted parts (they’re thinner but have a much bigger diameter) so at the bottom of every swing it slammed into my little babywrists. Ugh. They’re going to hurt for a while. Injuries #2 & #3.

6 Hand-Release Push-Ups: Level II. The last two rounds were a little wormy, but I did my best to stay super tight throughout, and am stoked to have stuck with them.

This was a fast, solid workout. Got my abs, shoulders, quads, traps, hammies, chest, and even my back a bit. Seems to be about the time that people who were going a little bit heavier than they’re used to were getting at crossfit, so I’m glad I stuck with the 53ish pounds. If I can make it in tomorrow it’s Karen, which is 150 wallballs for time. Can you see the excitement on my face? No? Well, there is less than zero. Bah! Hopefully I’ll get another solid night of uninterrupted sleep, if the dog will allow it again, and I’ll kill it instead of it killing me!

I PROMISE I will write about Hope for Kenya tomorrow. There was some pretty bad stuff that happened this weekend, and I just haven’t had time. Also, none of ya jerks contributed, so no video for you! But oh well. I did this for me, and to prove that I could stick to something, and because of this I’ve signed up for the 2013 CrossFit Open as well. I know I won’t be able to Rx hardly any of the WODs in full, but I guess it’s a big step for me, mentally. I AM making progress, I AM getting better, I AM pushing myself, and I WILL NOT STOP.

Strength:

Squat 1-1-1-1-1: 125-135-135-135(f)-125-125. My legs are still completely smoked from Friday and Saturday’s WODs. At least I got two completed reps in this week. I rushed into the third and my breath wasn’t set, and it was a mess. But I’m still very happy I’m doing multiple sets at 125, whereas back in October I could barely do a single one, which probably wasn’t even to full depth.

WOD for Time: 11:03

21-15-9 of:

Overhead Squat: 55lbs, Level II.

Pull-up: 15-12-9 reps, Level II.

KB Swing: 35lbs American, Level II.

I am pretty stoked. I’ve made huge strength gains in the past couple months. Two weeks ago I was doing sets of 5 overhead squats at 55lbs at my university’s gym, so I knew that I was capable of doing them at that weight. In the beginning of the WOD, Erika said something to the effect of “if you’re going to be doing sets of 5, go lighter. You don’t want to be doing more breaks than 7-7-7 in the first round.” So right there I decided I was bound and determined to KILL these OHSs. I ended up breaking them up as 11+10 the first round, 10+5 the second round, and 7+2 in the final. I hang power snatched the weight overhead each time I started, and I swear, by the last round my grip was so completely gone that I didn’t think I was going to be able to get it overhead. But I did. And shit yes. I am so proud of myself for sticking through this WOD at that weight. My legs were killing me, so were my wrists and lats and hands, but I fought for every rep and I deserved my finish today. The pullups were great too. The first round I did 5-5-5, second I did 4-3-2-1-1-1 because I felt like I was dying, and the last round I knocked out 4-3-2. I’m very proud of my pullups. What gets me is when I don’t swing through enough at the bottom, and then I get a weird swing and my momentum is off and I can’t readjust my grips midswing. But I can’t believe I did three sets of 5 in the beginning!! And the KB swings were all unbroken, because I love them and I’m awesome at them. I’m just very excited that I did this all at Level II, and pushed myself to go heavy on the OHSs, probably my least-confident lift of all. But holy crap, am I going to be sore tomorrow. I’m going to take tomorrow as a pure rest day, and it’s going to be amazing.

Sometimes I surprise myself. Sometimes I have a pretty good idea of how I’m going to perform, and then all of a sudden that changes. Sometimes it’s a change for the worst, but today, it was definitely for the better. I was planning on taking it easy, in anticipation of Hope for Kenya‘s WOD tomorrow. By the way, there’s still time to sponsor me! I also had some questionable dietary choices yesterday, in honor of Valentine’s Day, and was expecting to feel weighed down and sluggish. But I got in there, and I just felt good. I mean really good. During the warm-up, I felt like a damn super hero. I don’t know if it was the excitement and anticipation of doing rop climbs in the WOD or what, but I was just ready.

Strength:

EMOTM for 10 Minutes of:

2 Power Cleans: 85lbs. We were really focusing on a slow pull, and the explosive extension when the bar almost hit the hips. I had a few weird ones in the beginning, and then it just clicked around round 5. I also realized that I was subconsciously fearing the bar landing on my shoulders, and catching it low by choice. Changed that, and everything felt perfect and amazing in the world and I am very happy I noticed this on my own. I actually felt like I could have gone heavier, which is so awesome, because it wasn’t long ago when 85lbs was my 1RM power clean.

2 Handstand Negatives: extremely slow and controlled. I want to have HSPUs SO BADLY. I have such a graceful handstand hold and kickup and everything from my background as a gymnast, and we used to do them in training when I was younger, but I’ve lost all of that ability. I was also like 9 years old and weighed nothing. I need ABMATs for home so I can practice these!!

WOD for Rounds+Reps: 8+5

10 Hand-Release Push-ups: knees. Level I. Still excruciating, and I was worried about all of the push-ups I’m going to be doing tomorrow!

10 Overhead Plate Lunges: 25lbs, Rx. (The video shows walking, ours were in place, front like steps out, the push off front leg to return back to standing.)

I LOVE ROPE CLIMBS. I just want to scream it from my balcony. I’m damn good at the wrap and stomp technique, and would love some time to practice the J. But man, around 5 or 6 I lost all coordination on one of them. It usually takes me about 3 and a half climbs to get up, and I think that round took me 6. It was awful. On the next round. I took an extra few seconds to compose myself, and jumped up and killed it in about 2 and 3/4. I had planned to break the pushups up into sets of 4-3-3, but instead I did the first few unbroken, and the rest I went 7-3. Felt great. Focused on tight butt and core, and squeezing my thighs. One day I’ll have these strict! And the lunges. Oh lunges. I had psyched myself out thinking that the 25lbs was going to be too heavy on my drive there. When it came time to set up for the WOD, I had a 15lb plate out just in case I needed to fall back. And then I decided no. I’m going to beast through this. I’m good at lunges. I have explosive, powerful quads. I got this. And I freaking KILLED them. I did each set unbroken, and they felt great. They didn’t start feeling bad until the last two or rounds, and even still, they were easy until reps 8-10.

I don’t know. I’m just excited. I’m excited that I’m feeling so much better lately. I’ve been tired and not sleeping very well and sore, but I feel like my brain has pushed the reset button, and it’s making dealing with the stress of life so much easier lately. I’m also dialing in my nutrition much better, and feel incredible from it. I am so excited for Hope for Kenya tomorrow!! Yayyayayay!

Last night I was so excited about my new squat PR that I completely forgot to write about the fundraiser I’m participating in this Saturday! I’ve attended many, but have never had the balls to compete. Well, the time has come, and I’m going to be giving “Hope for Kenya” my all. You can click through there and read about it, if you’d like, because it’s an absolutely great cause. All that being said, it’s also a sponsorship fundraiser! It’s not a “pledge” system, where you promise to give a certain amount per round/mile/etc. You sponsor the athlete but donating money in their name, knowing they’re going to be participating.

So! Loyal readers and fitness buffs alike, I am calling upon you to join me in Crossfit’s Hope for Kenya initiative, and either sign up and participate in the workout, or sponsor me!! 100% of the money goes straight to the foundation. Crossfit HQ doesn’t get any, my box doesn’t get any, I don’t get any. It is all 100% for the cause. AND it’s tax deductible, if you’re into that. You’ll get an email receipt that has all the hairy details for that. I know I am nowhere near raising the insanely awesome amounts that the people in the top 10 are raising, but I would love to be able to get up there. NO AMOUNT IS TOO SMALL! I would forever be grateful just for SINGLE DOLLAR donations!

The workout:

12-Minute AMRAP of:

50 Air Squats

30 Push-ups

15 Pull-ups

Aka. I’m going to die. But it’s going to be the best death. I am also going to record me doing the WOD, and make a nifty video! I have a number in my head (different than the fundraising goal on my page) and if I hit that amount, I’ll post the video!!! So you get to see me grunt it out, all in the name of Hope for Kenya.

On another note, I hit my school’s gym for a super quick session before class today. I did lots of heaaavy deadlifts, snatch-grip deadlifts, clean and jerks for volume and speed, GHDs, thrusters, and good mornings. Hammies, shoulders, and back! Such a good smash in such a short period of time!

YOU GUYS. YOU GUYYYYYYYSSSSSSS. I don’t even care that I didn’t work out hardly at all last week. This is a new week, and I am killing it so far!! PR squat!!!!!

Strength:

Squat 1-1-1-1-1: 125(previous 1RM)-130(PR)-135(SUPER PR)-135(fail)-130. GAAAAAAAAAAD. I am SO HAPPY about this. For some reason, the 125 rep felt so much heavier than the 130 and 135. I think I was off balance or something, because there is no reason for that. I wish I had known that I was going to be able to push that far! I would have done less warming up. I think today I did 5×35, 3×65, 3×85, 2×115, 1×125, then went into the above reps. I definitely would have cut out the 65s and the 115s, and gone for 140. I had no idea they were going to feel that good!!! Ahhhhh. That is 15lbs over my body weight. The last time we did 1RM back squat was for CFT back in…September? October? And I remember my hit at 125 was to a questionable depth, too. Back then, that was ~5lbs under my bodyweight. Ahhhhhh. Such a win.

Complete 6 rounds of 20 seconds of work followed by 10 seconds of rest. Do all 6 rounds of one exercise before you move onto the next.

Somehow this was my first time doing any sort of tabata workout. I’ve heard how horrible they are, but man, I really freaking liked this. I always take an extra half-swing on the KBs to get it up overhead the first time, so that took away a rep or two. On the rowing, I kept forgetting to use big, powerful, explosive pulls, and slower recovery going back to the front. I lost some energy/cals there, but overall I’m pretty happy. And..the push-ups..were push-ups..so they were grueling and awful. I was very surprised how sore my arms were from the push-ups going into the KB swings! Even not muscling the KB up and really using my arms merely as straps, my damn forearms were killing me!

Sometimes life gets in the way of working out, and sometimes you just have to accept that. This Saturday, my grandmother, who I am..er..was extremely close with, passed way. She’s been having highs and lows for a few years now, and the lows finally won. I am dealing with extreme lethargy and apathy, having zero desire to do school work, work out, or really just leave the bed, in general. Her funeral is this Friday, and it is an extreme source of anxiety for me right now. I know that it is going to be an exhausting release of tears and sobs, and a shock to my mind and body. I just want it to be Friday and to deal with it, and come to terms with the reality of this whole thing.

That being said, it’s Monday and I hate missing squat days, so I forged myself into crossfit. As usual when I don’t want to go, I am very glad that I did. It got me out of my head for a little, and reminded me of both my physical, and emotional strength. When tragedy strikes, it’s so important to try to keep a grasp of that, for me at least, so I don’t spiral into a rut. Although it helps to have a great support system reminding me that I’m strong and will get through this, it’s just so much more important and satisfying to recognize and feel that on my own for myself. When all else fails, #justshowup. You’ll be happy you did.

Strength:

Squat 2-2-2-2: 120-120-120-120. Unlike last week, these felt amazing. I felt strong and steady at the bottom of each squat, and powered up no problem. I easily could have gone to sets of 2 at 125, but I was sharing the racks with two other girls and I wouldn’t have time to do four more sets after the first two at 120. But since last week’s squats were super questionable, I’m okay with taking another week at 120 across the board.

WOD for Time: 8:50

I was going to go for 55lbs, which was the level II weight, but while I was preparing for the WOD I did a few push presses at 55lbs and my back felt a little wonky. My legs and butt are sore from the pistols on Friday also, so I decided to just go for level I. But I know that I’m more than capable of the box jumps, so I just kept those Rx. I failed on the first rep of the 15set, underestimating how cooked my legs were going to be from the lunges. I caught myself before hitting the floor, shook it out for a second, and went right back at it. I wish I had done maybe 47-50lbs, but at the same time, sitting down is really hard right now as it is, so oh well.

Quinoa, egg, salsa, sweet potato hash, sriracha. Eff yes.

I started taking Cod Liver Oil again today. I used to take it regularly, but my diet wasn’t quite dialed in and I would burp it up for hours after taking it…and it was really gross. So I’m starting slow and building up to a full dose, taking it with my protein shake and making sure to get some fats in very soon after. I only burped once after taking it, and it hardly had any taste, so I think so far I’m doing a good job. This adds to my supplements: 2,000 IUs of Vitamin D, B Complex, Joint Support, and Stress Relief. I’m also starting to try to get in Chia Seeds daily, to get those good Omega-3s. Screw a “spring break/summer/beach body,” I’m working on my LIFE body, and it’s looking damn good.

Thursday night was probably the first really good night of sleep I’ve had in months. I woke up only feeling slightly drowsy, but ready to start the day, unlike most days when it feels like the world will end if I leave my bed. I ended up getting a ton of things done after class, and started feeling the effects of a long crazy day while still being slightly sick. I started to get the “I don’t want to work out today” blues, and all of a sudden a message from a close friend’s girlfriend appeared in my inbox, with her saying that she wished she had the motivation to workout like I do. And holy crap, all of my motivation came rushing back, and all of a sudden I was throwing on my workout clothes to head to crossfit. And boy am I glad that I did.

Strength:

EMOTM for 10 Minutes of:

2 Deadlifts ~70% of 1RM: 125lbs. That is more than my bodyweight. I did 20 reps of bodyweight+ deadlifts. And they felt amazing. I probably could have done 135, but it’s been a while since I deadlifted and I didn’t want to push it too hard, while still being sore. Yes. Still.

2 Ring Dips: assisted, with a thin band. I worked on keeping my arms pinned to my sides at the top and bottom, and not letting my toes hit the floor at the bottom. I feel like I always used that as a safety. I’m getting really close to being able to do these unassisted, but by the 8th round I was super shaky.

Yeah, you read that right. I did three whole unassisted pistols during this. And I freaking FOUGHT for them. The rest of the time I really tried to just barely assist myself in the pistols, and holy crap, my ass muscles are feeeeeeeeling those today. I am definitely looking forward to getting more unassisted, and hopefully charging through a whole WOD with them unassisted at some point soon.